Monday, 110518

De Load Week and into Southie / Wodapalooza qualifiers

All:

A. OHS – to 3RM

B. 3 Tng Hang Power cleans + Push Jerk; EMOM x 7; heavy but speed focus; athlete choose weight

C. MAP Training @80%

AMRAP 6

3 burpee box jump overs

3 muscle ups

9/7 cal bike

27 DU

Rest 3 minutes

AMRAP 6

30’ HS walk

5 SB to shoulder 150/100

10 GHD Situps

#

Be complete:

1. 2 TGUs + 30 ft OH **Complete side then switch

**Stay standing on 2nd rep and perform walk

2. 6-10 HS Shoulder taps x4 sets **Rest :60-:90 sec betweeb

3. 10-12 hollow rocks + 12-15 sit-ups-ups+ :10-:12 sec hollow hold +24-30 weighted Russian Twist x4 sets

4. 20 Banded scap squeezes + 20 staggered scap squeezes + 20 staggered scap squeezes (opposite)+ 20 banded upright pulls

#

Masters:

Warmup:

3 mins of dynamic movement @walking pace

3 Rounds

200m row

10 PVC strict presses

20 mountain climbers

10 PVC DLs

5 burpees **stepping down & up

1 TGU **each arm

5 Single arm KB front squat

5 Single arm KB front squat **opther arm

10 KB swings

1 TGU **each arm

#

A. OHS – to 3RM for the day

B. MAP Training @80%

AMRAP 6

3 burpee box jump overs 30/24

3 muscle ups

9/7 cal bike

27 DU

Rest 3 minutes

AMRAP 6

30’ HS walk

5 SB to shoulder 150/100

10 GHD Situps

**modify 50+ sandbag to 80/60

***50+ to 6c2b / pull-ups

#

Becomplete:

1. 2 TGUs + 30 ft OH **Complete side then switch

**Stay standing on 2nd rep and perform walk

2. 6-10 HS Shoulder taps x4 sets **Rest :60-:90 sec betweeb

3. 10-12 hollow rocks + 12-15 sit-ups-ups+ :10-:12 sec hollow hold +24-30 weighted Russian Twist x4 sets

4. 20 Banded scap squeezes + 20 staggered scap squeezes + 20 staggered scap squeezes (opposite)+ 20 banded upright pulls

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